What can I do for my memory? That’s a question that I am asked many times a week. Let’s assume that your memory is not declining. In other words, you have a normal memory. There are two types of exercises you can do to improve your memory. First, you can exercise by doing memory or cognitive training. There are two types of cognitive training. You can do challenging mental activities such as computer mental training programs, do crossword puzzles, memorize phone numbers, play bridge, or learn a new language. You will improve your ability to do any of the tasks that you choose. Your brain needs these types of stimulation and they add joy to your life. However, they do not help you find your car in the parking lot or help you recall your appointments.

Cognitive training is also the use of memory supports. Learn to use your calendar effectively as a memory aid. Always put your keys, glasses, and wallet in the same place. Use strategic post-it notes. Take organized notes. Use timers to remind yourself of when you need too do things like take medications. Leave a message for yourself on your cell phone. Have a take-way spot for those things you want to remember to take with you like grocery lists. In short, plan on how you will remember.

Second, get moving. Moderate exercise improves memory in “older” adults. A recent study recruited “sedentary” adults aged 60 to 80 who exercised less than 30 minutes per week. Participants were randomly assigned to either a group that engaged in toning and stretching or a group who were given a program of walking. Persons in the exercise group started on a progressive walking program for 10 – 15 minutes at a time and progressed to brisk walking for about 40 minutes three times a week. The study lasted a year. Both groups had similar memory performance at the beginning of the study.

By the end of the year, the aerobic exercise group improved scores on memory testing. They also showed increased volume of the hippocampus (an essential brain structure for short term memory). The group who did stretching and toning for a year performed worse on the memory tests and displayed decreased volume of their hippocampus.

There is hope for all of us who are getting older. We can make our brain work better by exercising it. Exercise your long term memory skills be learning and being stimulated by activities that you enjoy and stretch you mind. Also, train yourself to use practical external memory supports that manage short term memory. Finally, help your memory by aerobic exercising on a regular basis for at least 40 minutes at a time three times per week.

Dr. Beckwith is a neuropsychologist, speaker, and author of Managing Your Memory: Practical Solutions for Forgetting. He has an office in Naples and can be reached at memoryseminars@aol.com or (239)851-1968. Visit Dr. Beckwith on Facebook at the Life and Memory Center or at www.lifeandmemorycenter.com. Join Dr Beckwith for breakfast at Arden Courts in Naples on March 24. Call 417-8511 for reservations.